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Top 10 Best Arm Exercises

Tones sculpted arms look sexy and are always in style. So if you want toned arms, simply follow these 10 simple arm exercises and you will be the talk of the town.

Arm Workouts: Top 10 Best Arm Exercises Arm curl with a barbell or a dumbbell. 

  1. Hold bar/ EZ bar or a dumbbell with a shoulder width supine grip. 
  2. Keep elbows to the side, raise the bar towards the shoulder until the forearms are vertical. 
  3. Lower until your arms are fully extended but do not lock. 
  4. When the elbows are fully flexed, ( they should only travel forward so the forearms are vertical) to allow for a relative release of tension in the muscles between repetitions. 
  5. Repeat.

Incline arm curl 

  1. Sit back on a 40-60 degree incline bench.
  2. With arms hanging down straight, position two dumbbells with plams facing in front, a supine          position. 
  3. With elbows back to the sides, raise one dumbbell and rotate forearm until forearm is vertical and plam faces the shoulder. 
  4. Lower to the original position and repeat with the opposite arm. 5.      Continue to alternate between the sides.

Preacher arm curl 

  1. The seat should be adjusted to allow the arm pit to rest near the top of the pad and the entire arm should rest on the pad. 
  2. Hold bar with shoulder width supine grip. 
  3. Raise the bar until forearm are vertical to the floor and with the back of the upper arm remaining on the pad.
  4. Lower the barbell until arms are fully extended.. 5.      Repeat.

Concentration curl 

  1. Sit on the bench 
  2. Hold the dumbbell between your feet.
  3.  Place the back of the upper arm to the inner thigh of the same side.
  4. Raise the dumbbell to the front of the shoulder. 
  5. Arms should be perpendicular to the floor & plams facing the shoulder
  6. Lower the dumbbell until the arms are fully extended
  7. Repeat. Continue with the opposite arm.

Double arm curl 

  1. Position both pulleys.
  2. Stand at the center of the cable cross over
  3.  Keep the cable lever at shoulder level.
  4.  Hold the cables on either side.
  5.  Flex both the elbow simultaneously.
  6. Extend the elbow & repeat.

Close grip bench press. 

  1. Lie on the bench and hold the barbell from the rack with a shoulder width grip.
  2. Lower the weight to the lower half of the chest with the elbows close to the body. 
  3. Push up to extend the elbow but do not lock at the top. 
  4. Return and Repeat.

Cable push down 

  1. Face high pulley and hold the cable bar with a shoulder-width apart prone grip. 
  2. Position the elbows to the side. 
  3.  Bent slightly from the hips so that the bar does not hit the body. 
  4.  Keep elbows slightly ahead of the body 
  5. Extend arms  down until the point of locking the arms. 
  6.  Return until forearm is just above elbow level. 
  7. Repeat.

Triceps kick back 

  1. Bent over a bench with one arm supporting the body. 
  2. Hold the dumbbell in the other hand. 
  3. Position  the upper arm parallel to floor and the forearm perpendicular to the floor. 
  4. Extend the arm until it is straight /parallel to floor. 
  5. Return and Repeat. 
  6. Continue with the opposite arm.

Overhead triceps extension. 

  1. Position the barbell overhead with a narrow or supine width prone grip. 
  2. Lower the forearms behind upper arm with elbows remaining parallel to the torso. 
  3. Extend the forearm overhead but do not lock. 
  4.  Lower And repeat.
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